F3 Knoxville

Tag: Aladdin

Persevere!

THE SCENE: Low 70s, High humidity, weird frog sounds in the distance 

F3 WELCOME & DISCLAIMER We did this. 

WARM-O-RAMA:

SSH IC x15

Cherry Pickers IC x5 

Little Baby Arm Circles IC x12 each way

Tempo Squats IC x10 

Little bit of This. Little Bit of that 

Quick run to the Bath House and back 

THA-THANG:

Grab a CMU and place it in a parking spot at the bottom of the lot. Walk back to the starting point. Complete the following exercises with a mosey to your CMU for 10 Squat Thrusts in between each set. All exercises are single count. 

  • 100 SSH 
  • 90 Mountain Climbers 
  • 80 High Knees
  • 70 Hello Dollys 
  • 60 Freddie Mercurys 
  • 50 Shoulder Taps 
  • 40 Merkins
  • 30 V-ups 
  • 20 BBS 
  • 10 Burpees 

Next, grab a partner. Each partner chooses 3 exercises from the above list. One partner farmer carries both CMUs while the other performs 15 of one of the exercises. When done, catch up to your partner and take over the farmer’s carry while your partner does their first round. Turn around when both partners complete their 3 exercises and repeat back to the AO.

NEXT, choose 4 different exercises and while one partner does a lap around the tennis courts, complete the exercise. Each partner does 4 laps and 4 exercises. 

MARY:

Mary wasn’t available today. 

COUNT-OFF & NAME-O-RAMA

8 HIMs, 0 FNGs, 2 Downrangers (ATL, MEMPHIS)

CIRCLE OF TRUST/BOM:

Patience vs. Perseverance. At what point do we stop being patient for God’s plan to take shape and start persevering through God’s plan that He lays out in front of us? Patience can be hard to practice. We must constantly remind ourselves that patience can pay off. 

I have been preaching and (trying to) practice patience as I search for a new school admin job. This week is the week where I find out whether I will be on a school admin team for next year. If it doesn’t go my way, I must persevere through another year in the classroom (which I do LOVE) and wait for another opportunity to come up. 

Skater Haters

THE SCENE: 60ish & delightful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC | Grady Corns
  • Tempo Squats 

THA-THANG:

40sec at each station. 20sec to move to next station. Take a lap after each round. 3 rounds. Stations included:

  • Pull-ups
  • Wall sit
  • Hand release merks
  • Squats
  • Burpees
  • Step ups
  • Diamond merks
  • Skaters (there was much discussion of the Q’s form, especially as compared to Aladdin’s textbook execution of this exercise)
  • Table Rows
  • American Hammers

MARY: 

  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Malcolm Gladwell – Outliers. All about success. Great book.

Lays his points out through a series of really interesting vignettes—quick read. (Or listen)

Closes the book with this:

“The successful are those who have been given opportunities and who have had the strength and presence of mind to seize them.”

Reflect on the opportunities we’ve been given and how different life could have been 

Reflect on how well you’re leading yourself right now

But also reflect on who you know, who has what it takes to succeed and just needs an opportunity.

ANNOUNCEMENTS: Fill that Q Calendar. 7/24 CSAUP

PRAYER

Dog Pound Pre-Birthday Q

THE SCENE: Beautiful Late Spring Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard Hops and Pickers
THA-THANG:
It all started with a nice long Mosey which wouldn’t be complete without paying tribute to Jack Webb. The Bataan Death March got the PAX warm. BOMBS followed and we completed the morning with All About The Benjamin’s.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leadership isn’t about being the best.
ANNOUNCEMENTS:
Wesley House workout will be 6/16.  CSAUP at the #dogpound on July 24th.

A WaxJob CMUesday

THE SCENE: Like Blind Melon says…No Rain. But…it was very Hummm Id.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Partner up. Each Grab a CMU. One partner does a Farmers walk with both CMUs while other does 10 burpees and catches up to swap. Stop at the bottom of the steps leading to Dwayne Johnson. Do curls, tris, and presses x10 each. Then run and touch Dwayne and back. Repeat 3 rounds.

Farmers walk again around the island w/ partner doing 5 burpees this time. At bottom steps stop and do: 10 cross over CMU planks, 10 CMU swings, 10 squat to press then do a 1/2 lap around island coming down the steps. Repeat 3 times.
Farmers Walk with partners again w/5 burpees to just past “the boat”. Carry your own CMU back to the AO doing different carry styles on the way.

MARY:
I-beam took over with some flutters, BBS, Hello Dollys, and more BBS all while suspending a CMU above your noggin.
COUNT-OFF & NAME-O-RAMA
16 pax including 2 FNGs that Driftwood brought with him from work while they were in town. “Forgetta Bout It” and “Schnitzel”
CIRCLE OF TRUST/BOM:
Sacrifice. I-beam spoke about our friend WaxJob’s relentless service and sacrifices that he makes for others by putting himself behind everyone else. A true HIM that we should look at for inspiration. Prayed for his mother-in-law and family. Prayers for Biscuits dad and the tragedy that happed on the lake with the teenager and older man.
MOLESKIN:
So the Q was very much winded during the work out. I haven’t been out too much lately and the humidity was quite a shock to my system. I was encouraged to keep going harder by several of the PAX, specifically the freak of nature Tweet-e! One of the things that F3 is so attractive to others is the fact that we push each other to do better. Working out or trying to get fit on our own is very difficult. If I was by myself today I definitely would have stopped and probably not have finished the full workout. Probably would’ve gone and got a biscuit too! So for this PAX member, I’m truly grateful for the rest of the PAX pushing me to keep going.
ANNOUNCEMENTS:
None

Fear of the Lord, Not of Ghost-man Baseball

THE SCENE: B-E-A-U-tiful morning. Low 60s. Clear. 

F3 WELCOME & DISCLAIMER Did that

WARM-O-RAMA:

SSH IC x 15 Cherry Pickers IC 5 Michael Phelps Little of This Little of That Windmills IC x 10

THA-THANG:

Ghost-man Baseball –>Mosey to Flag Pole and Battle Buddy up

  • Playground is “First” for 15 Merkins
  • Tennis Courts are “Second” for 15 Squats
  • The Gateway is “Third” for 15 Carolina Dry Docks
  • Flag Pole is “Home” for 15 Burpees 

How to Play: 

  • First Inning: Run to FIRST and does merkins, then returns 
    • Partner does an ab exercise while waiting
    • Takes off with partner returns 
  • Second Inning: Run to FIRST, complete merkins, continue to SECOND, and do squats
  • Third Inning: Complete FIRST and SECOND, add in THIRD 
  • Fourth Inning: Complete FIRST, SECOND, and THIRD, run straight HOME for burpees

Mosey to Splash Pad

  • Same partners 
  • 3 rounds: One partner bear crawls to the fence and runs back, other completes exercise while waiting for return
    • Round 1: Squats 
    • Round 2: Imperial Walkers 
    • Round 3: Incline Merkins 

Fellowship Mosey™ returning to the AO

MARY:

Mary today was brought to you by our watches when we realized we were still 50 yards from the AO when 6:15 hit. JAILBREAK!!

COUNT-OFF & NAME-O-RAMA

9 HIMs including 1 FNG, welcome Trunk

CIRCLE OF TRUST/BOM:

With the gift of wonder and awe, also known as “Fear of the Lord” we are aware of the glory and majesty of God. A person with wonder and awe knows that God is the perfection of all we desire. Fear of the Lord is not “serville fear” or a fear of punishment, but a “filial fear” likened to a fear of disappointing parents.

This gift is often so misunderstood. We often think of fear and hope as opposites, but fear of the Lord confirms the virtue of hope. This gift of the Holy Spirit gives us the desire not to offend God, as well as the certainty that God will supply us with the grace that we need in order to keep from offending Him. 

MOLESKIN:

Prayers for all HIMs on vacation and traveling this summer. Prayers for Ribbed’s wife and family, especially during their upcoming travel. Prayers for my family as we are at a crossroads with work. 

ANNOUNCEMENTS:

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link